Spring forward, Fall Back - How to get the best night’s sleep after the clocks go back

Spring Forward, Fall Back.


Gaining an hour in the Autumn really can affect our health. Not only does it create confusion (and often arguments) on what the time actually is, but did you know it can affect your mood and body in ways you might not realise?


The changing time has an adverse effect on your circadian rhythm, which runs off a 24-hour clock and is commanded by natural light. As the sun rises earlier and the nights draw in, our bodies are seeing less natural light, altering the amount of melatonin created. Ultimately, this not only affects our sleep, but can have a negative impact on our mood.


But fear not - we’ve come up with six simple tips, to help you come through this year’s hour gain unscathed.

1) Create a regimented night time ritual.

We might get an extra hour in bed, but that doesn’t mean you should ruin your night time regime. Go to bed on Saturday and wake up on the Sunday at the same time you usually would – the extra hour will help you feel more refreshed than ever.

To make sure you get the 40 winks on Sunday night, get into the swing of creating the perfect sleep ritual. Take a shower and dim the lights before bed to increase your melatonin levels, and fight the urge to give your phone one last check. The blue light wavelengths emitted by phone and TV screens inhibits the production of melatonin, keeping you up for longer and disrupting your productivity the next day.

2) Spritz your room with lavender.

Looking to get a better night’s sleep? Lavender should be your new best friend. According to scientists, lavender is found to increase slow-wave sleep, and can slow the heart rate and relax muscles – helping to create the perfect sleep environment.

It’s also meant to keep spiders away as well, so should be perfect for all you arachnophobes out there!

 3) Keep your bedroom curtains/blinds closed.

Sunrise starts rising earlier so make sure your bedroom curtains and blinds are firmly shut. You don’t want to wake up an hour earlier than usual because the rays of sunshine begin to creep through a crack in your curtains!

 4) Eat a healthy breakfast.

Your parents may have said the same thing, but breakfast really is the most important meal of the day. Food tells the body the day has begun, and provides the body with fuel and energy after an overnight fast. Eating a healthy meal will offer you with the correct vitamins and nutrients, helping to give you the cognitive functionality to survive the morning.

5) Go for a walk on Sunday.

Again, it’s that phrase again, “Circadian Rhythm”, but being exposed to natural light will help to adjust your body clock. So, why don’t you go for a brisk walk? You’ll not get your daily exercise, but you’ll truly feel the benefits when it comes to your bed time.

6) Upgrade your sleeping arrangements.

It might sound obvious, but a new mattress or pillow can really have a beneficial effect on the amount of sleep you receive per night. Research has found that a new mattress can lead to 42 extra minutes of sleep per night, which will improve your circadian rhythm and make sure you stay energised and focussed for longer.

Why don’t you take the plunge and get in touch with our team this season? We know we’ll be able to give you an award-winning night’s sleep at the best price.


We pride ourselves as experts of sleep, so visit our blog for more tips, help and advice.

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